Comparing Nutrients in 1 kilogram Rye Bread VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Energy	89.3% 2590kcal	108% 3130kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	44% 42.7g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	43.5% 7.4g	92% 15.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	372% 483g	429% 558g	130g per day for Men 19-50 years
Sugars	53% 38.5g	88.6% 64.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	153% 58g	124% 47g	38g per day for Men 19-50 years
Protein	152% 85g	231% 130g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	362% 4.34mg	366% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	391% 62.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	275% 1100μg	215% 860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Bread	Recommended Dietary Allowance
Calcium	73% 730mg	165% 1650mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	220% 1.98mg	0.9mg per day for Men 19-50 years
Fluoride	12.8% 510μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	354% 28.3mg	511% 41mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	599% 13.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1250mg	269% 1880mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	562% 309μg	607% 334μg	55μg per day for Men 19-50 years
Sodium	402% 6030mg	401% 6010mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	10% 373g	6.55% 242g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rye Bread vs Toasted Bread:

• Rye Bread has 1.3 times more Vitamin B9 and 1.4 times more Vitamin E than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 4.8 times more Vitamin K than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Rye Bread as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rye Bread vs Toasted Bread:

• Rye Bread has 1.5 times more Water than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 2.3 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Copper, Selenium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rye Bread has 1.2 times more Fiber than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 1.3 times more Fat, 1.6 times more Saturated Fat, 2.7 times more Omega 3, 2.1 times more Omega 6, 1.7 times more Sugars and 1.5 times more Protein than Rye Bread.
• Both Rye Bread and Toasted Wheat Bread have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Rye Bread as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.